Icassava: Izibonelelo kunye neengozi

Umxholo

• Yintoni iCassava?
• Inezimbalwa izondlo ezibalulekileyo
• Ukulungiswa kweCassava kunciphisa ixabiso layo lesondlo
• Kuphezulu kwiiKalori
• Phezulu kwiSitatshi esiXhathisayo
• Iqulethe ii-Antinutrients
• Ngaba unokuba neziphumo eziyingozi kwezinye iimeko
• Uyenza kanjani iCassava ikhuseleke ukuze isetyenziswe
• Ungayisebenzisa njani iCassava
• Umgca osezantsi

Icassava yingcambu yemifuno esetyenziswa kakhulu kumazwe asakhasayo. Inika izakha mzimba ezibalulekileyo kunye nesitatshi esingaxhathisiyo, esinokuba nezibonelelo zezempilo.

Kwelinye icala, icassava inokuba neziphumo eziyingozi, ngakumbi ukuba ityiwa iluhlaza kwaye ininzi.

Eli nqaku liza kuphonononga iipropathi ezikhethekileyo zecassava ukumisela ukuba kukutya okusempilweni nokukhuselekileyo ukuba ukubandakanye kwisidlo sakho.

Yintoni iCassava?

I-Cassava yincasa yemifuno okanye isitatshi. Umthonyama eMzantsi Melika, ngowona mthombo uphambili weekhalori kunye neecarbs zabantu abakumazwe asaphuhlayo.

Ikhulile kwimimandla yetropiki yomhlaba ngenxa yokukwazi kwayo ukumelana neemeko ezinzima zokukhula - enyanisweni sesinye sezona zivuno ziyinyamezelayo imbalela ().

EUnited States, icassava ihlala ibizwa ngokuba yuca kwaye inokubhekiswa kuyo njenge-manioc okanye i-arrowroot yaseBrazil.

Elona candelo lidla ngokutya icassava yingcambu, eguquguqukayo kakhulu. Ingatyiwa iphelele, icoliwe okanye icolwe ukuba ibe ngumgubo ukwenza isonka kunye namaqhekeza.

Ukongeza, ingcambu yecassava yaziwa njengempahla ekrwada esetyenziselwa ukuvelisa itapioca kunye negarri, imveliso efana netapioca.

Abantu abanokungezwani komzimba nokutya bahlala bexhamla ekusebenziseni ingcambu yecassava ekuphekeni nasekubhakeni kuba ayinayo i-gluten-free, free-free and nut-free.

Inqaku elibalulekileyo lelokuba ingcambu yecassava kufuneka iphekwe ngaphambi kokuba ityiwe. Icassava ekrwada inokuba yityhefu, eza kuxoxwa kwisahluko esilandelayo.

Icassava yingcambu yemifuno ethengiswayo etyiwa kwiindawo ezininzi zehlabathi. Kufuneka iphekwe phambi kokuba ityiwe.

Inezimbalwa izondlo ezibalulekileyo

I-3.5-ounce (100-gram) yokuhambisa ingcambu yecassava ebilisiweyo ineekhalori ezili-112. I-98% yezi zivela kwi-carbs kwaye ezinye zivela kwinani elincinci leprotheni kunye namafutha.

Le nkonzo ikwabonelela ngefayibha, kunye neevithamini kunye neeminerali ezimbalwa (2).

Izakha mzimba zilandelayo zifumaneka kwii-ounces ezi-3.5 (100 gram) zecassava ebilisiweyo (2):

• Iikhalori: 112
• IiCarbs: Iigrama ezingama-27
• Ifayibha: 1 gram
• Thiamine: I-20% ye-RDI
• Iphosphorus: I-5% ye-RDI
• Ikhalsiyam: 2% yeRDI
• URiboflavin: 2% yeRDI

Ingcambu yecassava ebilisiweyo ikwanesixa esincinci sensimbi, ivithamin C kunye ne-niacin (2).

Ngokubanzi, iprofayile yesondlo yecassava ayimangalisi. Ngelixa ibonelela ngeevithamini kunye neeminerali, iimali zincinci.

Zininzi ezinye iingcambu zemifuno onokuyitya eya kuthi ibonelele ngokutya okuninzi ngakumbi - ii-beet kunye neebhatata, ukubala ezimbini.

Icassava ngumthombo obalulekileyo wekhabhohthi kwaye ikwabonelela ngesixa esincinci sefayibha, iivithamini kunye neeminerali.

Ukulungiswa kweCassava kunciphisa ixabiso layo lesondlo

Ukulungiswa kwecassava ngokuxobuka, ukusika kunye nokupheka kunciphisa kakhulu ixabiso lesondlo (2).

Kungenxa yokuba uninzi lweevithamini kunye neeminerals zitshatyalalisiwe ngokulungiswa, kunye neninzi yefayibha kunye nesitatshi esinganyangekiyo (2).

Ke ngoko, iifom ezithandwayo, ezenziweyo zecassava-ezinje nge-tapioca kunye ne-garri-zinexabiso elilinganiselweyo kakhulu lesondlo.

Umzekelo, i-ounce enye (28 gram) yeeperile ze-tapioca aziboneleli ngeekhalori kunye nenani elincinci lezimbiwa ezimbalwa (3).

Ingcambu yecassava ebilayo yenye yendlela yokupheka ebonakalisiweyo yokugcina uninzi lwezondlo, ngaphandle kwevithamini C, ethe ngqo kubushushu kwaye ingena ngokulula emanzini (2).

Ngelixa icassava iqulethe izakha mzimba ezininzi, iindlela zokwenza imveliso zilithoba kakhulu ixabiso lazo lesondlo ngokutshabalalisa iivithamini kunye neeminerali.

Kuphezulu kwiiKalori

I-Cassava iqulethe i-calories ezili-112 nge-3.5-ounce (100-gram) esebenza, ephezulu kakhulu xa ithelekiswa neminye imifuno yengcambu (2).

Umzekelo, ukuhanjiswa kweebhatata ezifanayo kubonelela ngeekhalori ezingama-76, kwaye inani elifanayo leebhitethi linika kuphela i-44 (4, 5).

Yiyo le nto eyenza icassava ibe sisityalo esibaluleke kangaka kumazwe asakhasayo, kuba ingumthombo weekhalori (2).

Nangona kunjalo, ukubalwa kwayo okuphezulu kweekhalori kunokwenza ingozi enkulu kunokuba kulunge kubemi ngokubanzi.

Ukutya ukutya okunekhalori ephezulu rhoqo kunxulunyaniswa nokufumana ubunzima kunye nokutyeba kakhulu, ke yitya icassava ngokumodareyitha nakwizabelo ezifanelekileyo (,). Ubungakanani obufanelekileyo bokukhonza malunga ne-1 / 3-1 / 2 indebe (73-113 gram).

Icassava inenani elikhulu leekhalori, ngenxa yoko yisebenzise ngokumodareyitha nakubungakanani beesabelo ezifanelekileyo.

Phezulu kwiSitatshi esiXhathisayo

I-Cassava iphezulu kwisitatshi esinganyangekiyo, uhlobo lwesitashi esigqitha ekucoleni kokutya kwaye sinempahla efana nefayibha enyibilikayo.

Ukutya ukutya okuphezulu kwisitatshi esinganyangekiyo kunokuba nezibonelelo ezininzi kwimpilo iyonke ().

Okokuqala, isitatshi esinganyangekiyo sondla iintsholongwane eziluncedo emathunjini akho, ezinokunceda ukunciphisa ukudumba kunye nokukhuthaza impilo yokwetyisa (,).

Isitatshi esichasayo sikwafundelwe ngesakhono sayo sokufaka isandla kwimpilo ye-metabolic engcono kunye nokunciphisa umngcipheko wokutyeba kakhulu kunye nohlobo lweswekile yesi-2.

Oku kungenxa yokubanakho kwayo ukuphucula iswekile yegazi, ukongeza kwindima yayo ekukhuthazeni ukugcwala kunye nokunciphisa ukutya (,,,).

Izibonelelo zesitatshi esinganyangekiyo ziyathembisa, kodwa kubalulekile ukuba uqaphele ukuba iindlela ezininzi zokulungisa zinokunciphisa umxholo wecassava onganyangekiyo wesitatshi (14, 15).

Iimveliso ezenziwe ngecassava, ezifana nomgubo, zithande ukuba sezantsi kwisitatshi esinganyangekiyo kuneengcambu zomdumba ezithe zaphekwa zaze zapholiswa ngohlobo lwazo lonke (14, 15).

Icassava ekwimo yayo yonke iphezulu kwisitatshi esinganyangekiyo, esaziwa ngendima yaso ekuthinteleni iimeko ezithile zokutya kunye nokukhuthaza impilo yamathumbu.

Iqulethe ii-Antinutrients

Enye yeengxangxasi ezinkulu zecassava ngumxholo wayo wezinto ezingafunekiyo.

Izinto ezingafunekiyo zizityalo ezinokuthi ziphazamise ukwetyisa kwaye zithintele ukufunxwa kweevithamini kunye neeminerali emzimbeni.

Oku akuyiyo inkxalabo kubantu abaninzi abasempilweni, kodwa iziphumo zabo zibalulekile ukugcina engqondweni.

Banokwenzeka ukuba nefuthe kubemi abasemngciphekweni wokungondleki. Into enomdla kukuba oku kubandakanya abantu abaxhomekeke kwi-cassava njengokutya okuqhelekileyo.

Nazi izinto ezingafunekiyo ezibaluleke kakhulu ezifumaneka kwiCassava:

• Iisaponins: Antioxidants ezinokuba neziphene, njengokunciphisa ukufakwa kwezinye iivithamini kunye neeminerali ().
• Iphytathi: Le antinutrient inokuphazamisa ukufunxwa kwemagniziyam, ikhalsiyam, isinyithi kunye ne-zinc (2,).
• IiTannins: Eyaziwa ngokunciphisa ukunyameka kweprotheni kunye nokuphazamisa ukuxutywa kwesinyithi, i-zinc, ithusi kunye ne-thiamine (2).

Iziphumo zezinto ezichasayo zibalasele ngakumbi xa zisetyenziswa rhoqo kwaye njengenxalenye yokutya okungonelanga.

Ngethuba nje usidla i-cassava ngamanye amaxesha, izinto ezingafunekiyo akufuneki zibe sesona sizathu sokukhathazeka.

Ngapha koko, phantsi kwezinye iimeko, izinto ezingafunekiyo ezinje ngeetannins kunye neesaponins zinokuba neziphumo ezihle kwezempilo (18,,).

Izinto ezichasayo kwicassava zinokuphazamisa ukufunxeka kweevithamini kunye neeminerali kwaye kunokubangela uxinzelelo lokugaya ukutya. Oku ikakhulu yinkxalabo kubemi abaxhomekeke kwi-cassava njengokutya okuphambili.

Ngaba unokuba neziphumo eziyingozi kwezinye iimeko

Icassava inokuba yingozi xa ityiwe iluhlaza, ngobuninzi bayo okanye xa ilungiswe ngendlela engafanelekanga.

Kungenxa yokuba icassava ekrwada ineekhemikhali ezibizwa ngokuba yi-cyanogenic glycosides, enokukhupha i-cyanide emzimbeni xa ityiwe ().

Xa zityiwa rhoqo, ezi zonyusa umngcipheko we-cyanide yetyhefu, enokuthi iphazamise ukusebenza kwe-thyroid kunye ne-nerve. Inxulunyaniswa nokukhubazeka kunye nokonakala komzimba, kwaye inokubulala (,).

Abo banesimo sokungondleki ngokubanzi kunye neeprotein ezisezantsi kunokwenzeka ukuba bafumane ezi ziphumo, kuba iproteni inceda ukususa umzimba we-cyanide ().

Yiyo loo nto ityhefu yecyanide evela kwi-cassava ixhalabisa ngakumbi kwabo bahlala kumazwe asakhasayo. Abantu abaninzi kula mazwe banengxaki yokunqongophala kweeprotein kwaye baxhomekeke kwicassava njengoyena ndoqo weekhalori ().

Ngapha koko, kwezinye iindawo zehlabathi, icassava ibonakalisiwe ukuba ifunxa imichiza eyingozi emhlabeni, njenge-arsenic kunye necadmium. Oku kunokunyusa umngcipheko womhlaza kwabo baxhomekeke kwicassava njengokutya okuyintloko ().

Ukusetyenziswa rhoqo kwecassava kunxulunyaniswa netyhefu yecyanide, ngakumbi ukuba ityiwa iluhlaza kwaye ilungiswe ngendlela engafanelekanga.

Uyenza kanjani iCassava ikhuseleke ukuze isetyenziswe

Icassava ikhuselekile xa ilungiswe kakuhle kwaye ityiwa ngamanye amaxesha ngezixa eziphakathi. Ubungakanani obufanelekileyo bokukhonza malunga ne-1 / 3-1 / 2 indebe.

Nazi ezinye zeendlela onokwenza ngazo ukuba icassava ikhuseleke ekusetyenzisweni (,):

• Yixobule: Ixolo lengcambu yecassava inezinto ezininzi ezivelisa icyanide.
• Yithambise: Ukufunxa icassava ngokufaka emanzini iiyure ezingama-48-60 phambi kokuba iphekwe kwaye ityiwe kunganciphisa inani leekhemikhali eziyingozi eziquletheyo.
• Yipheke: Kuba imichiza enobungozi ifunyenwe kwi-cassava eluhlaza, kubalulekile ukuyipheka kakuhle-ngokubilisa, ukugcoba okanye ukubhaka, umzekelo.
• Yidibanise neprotheni: Ukutya iprotein kunye necassava kunokuba luncedo, kuba iproteni inceda ukukhupha i-cyanide () emzimbeni.
• Gcina ukutya okunezondlo: Ungayinqanda imiphumo emibi kwi-cassava ngokubandakanya iintlobo ezahlukeneyo zokutya ekutyeni kwakho kwaye ungaxhomekeki kuwo njengomthombo wakho wesondlo.

Kubalulekile ukuba uqaphele ukuba iimveliso ezenziwe ngengcambu yecassava, ezinje ngomgubo wecassava kunye netapioca, ziqulathe okuncinci kakhulu kunazo zonke iikhompawundi zokunciphisa icyanide kwaye zikhuselekile ukuba zisetyenziswe ngabantu.

Unokwenza ukuba icassava ikhuseleke ekusetyenzisweni ngeendlela ngeendlela, kubandakanya ukusebenzisa iindlela ezithile zokulungiselela kunye nokuyisebenzisa ngendlela efanelekileyo.

Ungayisebenzisa njani iCassava

Zininzi iindlela onokufaka ngayo icassava kwisidlo sakho.

Ungalungiselela amashwamshwam kunye nezitya ngokwakho. Ihlala isikiwe kwaye emva koko ibhakwe okanye yosiwe, ngokufana nendlela onokuthi ulungiselele ngayo iitapile.

Ukongeza, ingcambu yecassava inokucocwa okanye idityaniswe nefry-fries, omelets kunye neesuphu. Kananjalo ngamanye amaxesha kugalelwa umgubo kwaye kusetyenziswe isonka kunye nabaqhekezi.

Ungayonwabela ngohlobo lwe-tapioca, isitatshi esikhutshiweyo kwingcambu yecassava ngenkqubo yokuhlamba nokutshiza.

I-Tapioca ixhaphake kakhulu njenge-thickener for puddings, pie and soups.

Icassava isetyenziswa ngendlela efanayo naleyo ubuya kusebenzisa ngayo iitapile kwaye yenze ulongezo oluhle malunga naso nasiphi na isitya. Inokucolwa ibe ngumgubo okanye ikonwabele ngohlobo lwe-tapioca.

Umgca osezantsi

I-Cassava inezinto ezinempilo, kodwa iziphumo zayo ezimbi zibonakala ngathi zingaphezulu kwezibonelelo.

Ayisiyiyo kuphela ephezulu yeekhalori kunye nezinto ezingafunekiyo- inokubangela ityhefu yecyanide xa ilungiswe ngendlela engafanelekanga okanye isetyenziswa kakhulu.

Ngelixa oku ikakhulu kuyinkxalabo yabo baxhomekeke kwi-cassava njengokutya okuphambili, kusabalulekile ukugcina engqondweni.

Ukongeza, iimveliso ezisekwe kwicassava ezinje nge tapioca kunye negarri zenziwe zagqitywa ukususa imichiza enetyhefu kwaye ayinabungozi ukuyidla.

Ngokubanzi, icassava ayikokutya ekufuneka ukuba kube yinxalenye yesiqhelo yokutya kwakho. Ukuba uyatya, yipheke ngokufanelekileyo kwaye uyitye ngezabelo ezifanelekileyo.